Post navigation

Deck Squat Tutorial

The Deck Squat
I recently had a buddy of mine from Sweden ask me about the deck squat. He wanted to know how to go about teaching it and what not. It’s a great question because teaching a deck squat can be a bit tricky. You have to remember that people who come to you for training will vary in athleticism and fitness. So as simple as a deck squat may seem, not everyone can perform it equally. But, if you follow the tips I cover in this article, you will have your students reaping the benefits of this awesome exercise in no time!
In the enclosed video I cover various different variations of the deck squat. Not to be confused with “Death squat.” I had a student that confused the name until I corrected her. Lol Anyways, first and foremost, please warm up your clients thoroughly! The deck squat involves rolling off of our back all the way up into a full squat position. You work a lot more muscles in this variation than a traditional squat. Next make sure you have a comfortable surface to work on. At Legacy BJJ Burbank, we typically work on tatami mats. But, not all people have access to tatami. So in this video, you can see in our Kettlebell and conditioning room, we have these individual mats made by perform better. They add a sufficient amount of padding to perform this exercise.
Next lets get into the execution of this exercise. Start on you matted surface from the sitting position. Rock backwards to create momentum. Make sure you come up with both feet planted evenly on the ground. Then, use that momentum to squat up into the standing position. In my experience, this can often be difficult for people to do. People vary in fitness levels, flexibility and may have injuries and what not. So, if they cannot do the standard version, I tell them that it is ok to use their hands. You can use one hand at a time or 2 hands at a time. Ive had students use the hand assisted versions until they worked up to the regular version.
Last but not least is the rocking chair variation. Now if the aforementioned variation does not work for your clients, the rocking chair variation does the trick. This method involves tucking one leg in and rolling up on the side of your shin. Again, you can use a one handed assisted variation if need be. I want to thank Bjorn from Sweden for this question. Please feel free to ask me any questions kettlebell, body weight, BJJ or MMA related. I will try my best to answer it!